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5 Tips to a Spine-Friendly Work Space
#1 Desk
Make sure your workspace is:
Stable (all legs of the table should be planted firmly on the ground - no jostles)
Appropriately sized (allow for enough surface space to move comfortably but not at the expense of overreaching - overreaching can cause excessive tension on the spine)
#2 Chair
Use a supportive chair to help reduce fatigue and discomfort, boost your blood flow, and lessen the risk of injury to your neck and spine. Supportive chairs should have:
A good backrest that provides lumbar support.
Reclining feature (aim to sit at 100º-110º, sitting upright at 90º places pressure on the spine)
Height adjustment (adjust the seat so that both feet are flat on the floor)
Rotation/swivel (allows mobility thus preventing overreach)
#3 Computer
Since most office work now requires a computer, placement of the computer is also important. Aim for the following:
Place the keyboard slightly away from the body in a downwards position (this helps maintain wrist posture)
Keep the mouse close to the body to prevent overreaching
Place the monitor directly in line of sight (this can help prevent neck and eye strain)
If using a laptop, consider using an external monitor or keyboard (or both). This will allow you to move each of these components separately to create a comfortable arrangement.
#4 Practice Correct Sitting
Even with the best equipment, it is imperative to maintain good posture while seated. Ensure to:
Sit upright with back and shoulders against the chair
Avoid slouching
Rest arms on armrest to avoid circulatory problems and nerve pressure
Keep feet flat on the floor (don't cross your legs!)
Relax your shoulders while typing on the keyboard
#5 Take a Break
Take short breaks! Stretch, go for a short walk, get the blood flowing. When you are at your desk, avoid staying in one position for too long. Try switching between sitting and standing.
Call Spinal Care Chiropractic on (02) 8964 6385 or book online to see Dr. Stephen Yoon or Dr. Andrew Al Hage for a consultation!
Maintaining a Good Driving Posture
With Easter fast approaching and holidays with long drives near, it is imperative to maintain good posture while driving. Long drives in particular, have a greater potential to cause serious back, neck and even wrist pain as drivers are more likely to ‘slump’ their posture and curve their back, placing additional strain on the spine. Not to mention - the jolts and bumps that act as additional sources of spinal strain.
Consider these tips when you embark on your next driving holiday:
Do not sit too far from the pedals. Maintaining a sensible distance can help avoid additional straining of the neck and upper back.
Adjust the height of the seat so that as much of the thighs are supported. Knees should be either even or higher than the hip.
If the seat does not have lumbar support, place a rolled-up towel to support your lower back.
Keep your head straight so that the chin is angled at 90 degrees from the spine. This prevents the neck from drooping which can cause neck pain.
Try to make regular rest stops to allow for stretching.
Lastly, see a chiropractor. Through manipulation and adjustments, chiropractors can help prevent spinal injuries from taking place, in addition to providing treatment.
To book in an appointment ahead of your holiday, simply call us at Spinal Care Chiropractic Olympic Park on (02) 8964 6385, or book online or book online to see Dr. Stephen Yoon or Dr. Andrew Al Hage. We look forward to helping you become pain-free this Easter!
Can playing computer games cause neck pain?
The answer is… Yes!
Most children have heard their parents at one time or another yell “sit up straight!” or “do not slouch!”. In the past, this was usually heard at the dinner table, however, in more recent times, this can be heard surrounding another activity - computing gaming.
The number of young children with chronic pain in their neck, shoulders and back is on the rise. Studies show that pain is not a result of ageing, accidents or disease, but rather, poor posture while sedentary. For example, when playing video games.
When children look at screen monitors over long periods at a time, this can potentially cause major neck damage. This is because, when a child unconsciously leans forward while gaming, the weight of their head increases, thereby, placing additional pressure to the neck. Where the average head weighs around 5kg in normal posture, it can increase to 27kg depending on how far the head is bent forward - that is five times the normal weight! As a result, there has been an increase in the number of younger individuals with neck pain, disk hernias, and alignment problems.
If left untreated, a ‘gamers’ neck’ can lead to inflammation of the neck muscles, ligaments and nerves, permanent arthritic damage, as well as increased curvature in the spine. This is very common in our new generation of young adults who are continually connected to their computers.
Are you experiencing physical difficulty from too much use of your computer? Call Spinal Care on (02) 8964 6385 or book online to see Dr. Stephen Yoon or Dr. Andrew Al Hage for a consultation!
Benefits of Remedial Massage Therapy
#1 Assist a wide variety of health disorders
Remedial massage therapists are qualified to assess the body, examine changes and design individual treatment plans for each patient. In addition to correcting any injuries, postural or joint issues, regular treatments also aid in helping a wide variety of health disorders. This consists of insomnia, anxiety, back pain, headache and a range of chronic pain throughout the body.
#2 Reduced stress
One of the most noted effects of massage is a greater feeling of relaxation, both physically and emotionally. Remedial massage therapy boosts the release of endorphins that lessen stress levels and stimulate relaxation, while lowering the production of stress-inducing hormones such as adrenaline, cortisol and norepinephrine.
#3 Greater sporting performance
Remedial massage therapies are focused on repairing muscles and tendons that have been damaged, knotted or impaired in any way – majority of which are a result of undertaking sporting activity.
In enhancing recovery and decreasing recovery time, remedial massage can thereby improve athletic performance at all levels.
#4 Relief of recurrent pain
Whether it’s back pain, headaches or stiff joints, there are some persistent pains that won’t go away despite our best efforts. Regular remedial massage treatments not only relieve pain, but also focuses its root cause, based on individual assessments.
#5 Improved circulation
By moving blood through congested areas via a range of massage techniques, remedial massage treatments will improve and increase circulation levels in the body. In flushing lactic acid from the muscles, this increase in circulation will also result in lowered blood pressure and improved body functions.
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
Top 5 issues a Chiropractor can treat
Top 5 issues a Chiropractor can fix
When to consider chiropractic care?
Aching Joints or muscle pain
Chronic Pain
Migraines & Headaches
Sports Injuries
Hernia Disc
#1: Aching Joints or Muscle Pain
This is notably the most common issue that Chiropractors are specialised to treat. Chiropractic treatment addresses the hard tissue such as the spine and other joints. Chiropractor’s are specialised on disorders of the musculoskeletal system and nervous system.
#2 Chronic Pain
When muscle pain and joints are left for a significant amount of time, the bones are more susceptible to developing chronic pain and discomfort. Up to 39% of individuals coping with just back pain alone. There are numerous treatment options available when it comes to chronic pain; however, many are choosing to switch to a more natural and holistic approach to their muskelatory health.
#3: Migraines & Headaches
Research has found that regularly seeing a chiropractor was effective in treating migraines in as many as 75% of subjects. When your spine is not properly adjusted, the nerves running from your spinal cord out to the body can be affected. The goal of the patient should not just be for temporary spine relief, but wellness overall.
#4: Sports Injuries
Sports Injuries refer to a myriad of types, with symptoms such as:
Loss of mobility and flexibility issues
Loss of spinal movement and tightness/strain
Muscle spasm and tightness from overuse
Muscle asymmetry (one side of the body is different from the other)
Trauma caused during sport, placing stress on numerous parts of the body
Chiropractic is highly effective at strengthening muscles and improving overall mobility and functions of the musculoskeletal system.
#5: Hernia Disc
Aging is the most common reason for a protruding hernia disc. As we age, the shock-absorbing spinal discs lose water and elasticity, making them stiffer and more susceptible to damage and injury. Chiropractor’s offer drug free pain relief that heals the body within, rather than merely masking the pain. They also reduce inflammation and relieves pressure of the nervous system.
If you find yourself dealing with the mentioned symptoms, then it is advised to consult with your chiropractor as soon as possible to get back into shape!
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
What is a whiplash and what causes it?
Whiplash is a neck injury due to a fast and vigorous back-and-forth movement of the neck. It typically occurs during a car accident, but the injury can also result from sports, trips and falls.
Common signs and symptoms of whiplash include neck pain, stiffness and headaches. Most people with whiplash get better within a few weeks by following a treatment plan that includes treatment to restore normal functional and advice on dos and don'ts. However, some people have chronic neck pain and other long-lasting problems.
Common signs and symptoms of whiplash include neck pain, stiffness and headaches. Most people with whiplash get better within a few weeks by following a treatment plan that includes pain medication and exercise. However, some people have chronic neck pain and other long-lasting problems.
Causes
Whiplash typically occurs when your head is forcefully and quickly thrown back and forth. This motion can injure bones in the spine, disks between the bones, ligaments, muscles, nerves and other tissues of the neck.
Problems
Most people who have whiplash feel better within a few weeks. However, some people continue to have pain for several months or years after the injury occurred.
It is difficult to predict how each person with whiplash may recover. In general, you may be more likely to have chronic pain if your first symptoms were intense, started rapidly and included:
Severe neck pain
Headaches
Pain that spread to the arms
When to see a chiropractor
See a chiropractor if you have any neck pain or other whiplash symptoms after a car accident, sports injury or other traumatic injury. It's important to get an accurate diagnosis and to rule out broken bones or tissue damage that can cause or worsen symptoms.
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
What is a Herniated Disc?
A herniated disc occurs when the centre of the disc has been ruptured and cracked through a small weak area. If these bulging discs are left untreated, it not only causes uncomfortable, severe pain but can also lead to permanent nerve damage .
A herniated disc is extremely common, often occurring through the ages of 35-55 years.
To avoid disc pain, chiropractic treatment is recommended to help ease the painful symptoms and prompt a quick and safe recovery. The chiropractor will develop a treatment plan after examining your herniated disc and start to begin spinal manipulation.
If you are suffering from disc pain due to a herniated disc, make an appointment to see a chiropractor now.
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
How many Chiropractic sessions do you need in order to feel better?
Some patients with a minor problem can be fine after one treatment, with the right guidance on stretches and exercise. However in some instances, other patients require more guidance and care. Typically, chiropractor services follow an 8 session structure in which we monitor the results we achieve at the clinic. To date:
Patients with an acute problem may be treated an average of 3.4 times
Patients with a chronic problem may be treated an average of 6.4 times – the NICE guidelines are for 9 treatments so we are well within the recommended limits.
Here at SpinalCare in Sydney Olympic Park, we have a successful 9 session program to treat our patients. First is the initial consultation to get to know the doctor and most importantly, for the doctor to get to know you and your situation!; Second session to discuss the severity of the issue and ways to move forward. Following will be 6 standard sessions, with a concluding review to finalise the progression of your treatment
With each treatment, it is entirely relative to the patient themselves, to diagnose, treat and monitor your chiropractor sessions. For a step by step process for first-timers on getting started with the treatment, click on ‘Our Process’ & book an appointment at SpinalCare right now!
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
Top 5 issues a Chiropractor can fix
When to consider chiropractic care?
Aching Joints or muscle pain
Chronic Pain
Migraines & Headaches
Sports Injuries
Hernia
#1: Aching Joints or Muscle Pain
This is notably the most common issue that Chiropractors are specialised to treat. Chiropractic treatment addresses the hard tissue such as the spine and other joints. Chiropractor’s are specialised on disorders of the musculoskeletal system and nervous system.
#2: Chronic Pain
When muscle pain and joints are left for a significant amount of time, the bones are more susceptible to developing chronic pain and discomfort. Up to 39% of individuals coping with just back pain alone. There are numerous treatment options available when it comes to chronic pain; however, many are choosing to switch to a more natural and holistic approach to their muskelatory health.
#3: Migraines & Headaches
Research has found that regularly seeing a chiropractor was effective in treating migraines in as many as 75% of subjects. When your spine is not properly adjusted, the nerves running from your spinal cord out to the body can be affected. The goal of the patient should not just be for temporary spine relief, but wellness overall.
#4: Sports Injuries
Sports Injuries refer to a myriad of types, with symptoms such as:
Loss of mobility and flexibility issues
Loss of spinal movement and tightness/strain
Muscle spasm and tightness from overuse
Muscle asymmetry (one side of the body is different from the other)
Trauma caused during sport, placing stress on numerous parts of the body
Chiropractic is highly effective at strengthening muscles and improving overall mobility and functions of the musculoskeletal system.
#5: Hernia Disc
Aging is the most common reason for a protruding hernia disc. As we age, the shock-absorbing spinal discs lose water and elasticity, making them stiffer and more susceptible to damage and injury. Chiropractor’s offer drug free pain relief that heals the body within, rather than merely masking the pain. They also reduce inflammation and relieves pressure of the nervous system.
If you find yourself dealing with the mentioned symptoms, then it is advised to consult with your chiropractor as soon as possible to get back into shape!
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
Common misconceptions & assumptions people make about getting treated (Chiro)
Booking your first appointment can be daunting. You’ve probably had your fair share of chiro horror stories but how many of them are actually real?! here are some myths and assumptions about chiropractor’s busted!
Here are the top 5 misconceptions about Chiropractors/ Chiropractic Treatment !
Misconception #1: Chiropractic adjustments are painful
Patients may be concerned about the ‘popping’ or ‘cracking’ sounds that may occur during treatment, but that is in fact the gas bubbles being released from the joints (which is as painless as cracking your knuckles!). Our Chiropractic doctors in Sydney Olympic Park are specialised to make incredibly precise and informed body movement; applying enough pressure and force to bring relief to the specific area, not cause any pain!
Misconception #2: Chiropractic doctors only treat back pain
Chiropractors undergo high levels of training, typically completing around 8 years of higher education before they are licensed. They provide treatments for the joints, as well as the acquired knowledge to inform you of differing lifestyle, nutrition and fitness choices. In actuality, the health of your musculoskeletal system does not start with just a healthy spine, but in fact, a holistic approach to your everyday life!
Misconception #3: You must be referred to by your doctor/GP
This is false! Chiropractors are primary contact providers, meaning you can access them directly. Chiropractors perform a thorough assessment to help determine the diagnosis or clinical assessment of the patient. In some instances, you may need a referral to access some coverage, depending on your benefits provider.
Misconception #4: Chiropractors are not legitimate
There is a common assumption that Chiropractors merely crack people’s backs. This is a false claim as they are trained professionals in ‘spinal manipulation’ and therapy specific to the patient. Contrary to popular belief, there is evidence to indicate how spinal manipulation can be as effective as conventional treatment.
Misconception #5: You will have to keep going back after your first few sessions
The reality is that, the amount of sessions are entirely up to the patient themselves! It is highly encouraged to get one’s spine checked regularly however it is at the discretion of the person to do so.
Call Spinal Care on (02) 8964 6385 or book online to see Dr Stephen Yoon or Dr Andrew Al Hage for a consultation.
Spinal Care is equipped to handle most cases related to the spine.
We are your experts in treating for neck and lower back pain, sciatica, headaches and migraines